10 effective ways to control cravings – VnExpress

Eating enough calories from healthy foods, getting enough sleep, keeping your mind relaxed keeps your body in balance and reduces cravings for junk food.

Cravings can cause the body to consume more high-calorie, nutrient-poor foods like cakes, ice cream, and pizza. Excess calories, processed foods can be harmful to health. Here are tips to help control cravings, according to Healthline.

Eat enough calories

If there are not enough calories and nutrients, the body will automatically signal and appear cravings. Some studies show that calorie restriction can increase this feeling. Providing the body with healthy foods helps reduce cravings.

Don’t let your stomach growl

When you feel very hungry, it means you have not recharged your body for a long time. Therefore, low blood sugar, the body has a need to consume high energy foods. When your blood sugar is stable, you will have fewer cravings. Therefore, each person needs to pay attention to signs of hunger to provide energy for the body when needed.

Eat nutrient-rich foods

A simple way to control cravings, stay full, and stabilize blood sugar is to enjoy foods that promote satiety. Fats, carbs, and protein are important nutrients.

High-protein diets have been shown to reduce the activation of areas in the brain associated with nighttime cravings for sugary, high-calorie foods. Combining protein-rich foods with healthy fats, carbs, and fiber is essential to promoting satiety.

Stop obsessing about calories

Being too preoccupied with calories can cause you to limit your overall energy intake, avoiding the foods you love. While tracking food intake can be helpful for some people in the short term, constantly obsessing over calorie intake can be stressful. Besides, excessive restriction of certain foods can increase cravings later.

Scientific nutrition helps maintain a healthy body, less cravings for foods rich in calories but poor in nutrients. Image: Healthline

Enjoy your favorite foods

To promote overall health and control weight, each person needs to limit the intake of certain foods high in added sugars and fast foods. However, limiting or completely avoiding certain foods can make you crave food. Studies suggest that being flexible in your dietary choices can promote weight loss.

A 6-month study of 61 overweight or obese women found that those who were more flexible with their dietary choices lost more weight than those with rigid eating behaviors. Flexibility can mean enjoying dessert with dinner, having a piece of chocolate or two after lunch, or making your favorite pasta dish.

Manage blood sugar

In a study including 210 people with, without type 2 diabetes, uncontrolled blood sugar was associated with cravings. When blood sugar is low, the body activates areas in the brain that promote cravings for high-calorie foods. That means you’re not optimally managing your blood sugar or providing your body with enough energy.

Stress management

A study of 619 people found that chronic stress directly affects appetite. This may be because stress damages the body’s system, hormone levels involved in appetite control. In addition, stress is also associated with an increased risk of being overweight or obese.

Get enough sleep

A study of 256 children and adolescents found that those with poor sleep had more frequent cravings and poorer diet quality.

Sleep deprivation affects certain areas of the brain, including the prefrontal cortex and the amygdala. This can increase feelings of desire to consume delicious, high-calorie foods.

In addition, chronic sleep deprivation has also been linked to health conditions such as diabetes, heart disease, and depression. To combat the cravings associated with sleep deprivation, try to get at least 7 hours of sleep each night to promote overall health.

Reduce certain carbs

Eating fewer refined carbs can fight cravings. One small study found that adults who followed a low-carb diet for 4 weeks, consisting of 14% carbs, 58% fat, and 28% protein had significantly fewer cravings than before they did. start the diet.

You should eat less processed carbs, which are high in added sugars, such as cakes and candy. Each person replaces them with fiber-rich foods, nutrient-rich carbs like sweet potatoes, oats, and pumpkin…

Maintain a balanced body weight

Maintaining a healthy body weight is important for overall health. In the study of 646 people, participants with a high BMI craved more food than those with a normal BMI.

In addition, maintaining a healthy body weight can reduce the risk of certain chronic diseases, improve body image, and benefit mental health.

Le Nguyen


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